Atlantic Herring (kippered)

Why atlantic herring (kippered) is rated low

Kippered herring is low FODMAP. FODMAPs are carbohydrates, and kippers are herring that has been split, salted and smoked: protein and fat, with almost no carbohydrate in the fish. The rating is estimated from what the food is made of rather than a measured serving, and it reads low at "Any typical portion". Salt and smoke do not add FODMAPs. The catch is what kippers are packed in or served with, because canned versions in sauce and the classic breakfast plate around them can bring in plenty that the fish does not.

What changes your risk

• What the tin is packed in Kippers packed plain or in oil match the fish. Kippers in tomato, mustard or other sauces carry whatever the sauce is made of, which can include onion, garlic or sweeteners.
• Pickled and marinated herring Pickled or rollmop herring is a different product: it sits in a sweetened brine, often with sliced onion. The onion's FODMAPs leach into that liquid, so neither the fish nor the brine counts as plain kippered herring.
• The breakfast around it Kippers often come with buttered toast. Ordinary wheat toast is not low, so the fish can be low while the plate is not. Gluten free bread or traditional sourdough keeps the whole breakfast in line.
• Spreads and pâtés Smoked fish pâté is usually blended with soft cheese or cream, which changes the picture entirely. Only the fish itself is covered by this rating.
• Portion beyond typical The rating covers any typical portion of kippers. An unusually large serving sits outside what has been estimated here, so treat an ordinary portion as the guide.

What else works

Other plain fish sit in the same low place: smoked mackerel, canned sardines or salmon in oil or spring water, smoked salmon, and fresh herring or trout cooked simply. Eggs pair with kippers and are low too. The lookalikes to watch are pickled herring, rollmops and herring in sauce, which come with onion, sugar or a sauce base, and smoked fish pâtés made with soft cheese or cream. None of those are covered by the rating for plain kippered fish.

How to keep it low

For the simplest low FODMAP kipper, choose kippers whose label lists only herring, salt and smoke, or tins packed in oil or brine with nothing else added. Warm kippers gently in a pan or under the grill, or pour boiling water over them in a jug and let them stand, then drain. Flake the fish over rice, stir it through scrambled eggs with chives, or serve it alongside potato and green beans. Fresh lemon and plenty of black pepper do most of the seasoning work. Fresh kippers keep well in the fridge for a few days and freeze well, and freezing does not change the rating.

Common questions

are kippers low fodmap

Yes. Plain kippered herring is rated low at "Any typical portion", estimated from the fish being protein and fat with almost no carbohydrate.

is canned kippered herring low fodmap

Kippers canned in oil or brine with nothing else added match the plain fish. Kippers canned in tomato, mustard or other sauces depend on the sauce, so check the label for onion, garlic or sweeteners.

is pickled herring the same as kippered herring for fodmaps

No. Pickled herring and rollmops sit in a sweetened brine that often includes onion, so the low rating for plain kippered herring does not carry over to them.

what to eat with kippers on a low fodmap diet

Eggs, potato, rice, green beans, baby spinach and gluten free or traditional sourdough toast all go well with kippers and keep the whole plate low.